A year long bulk over and I just seem to have got fatter?!

[tpreston92]

I’ve followed a beginners programme off here down to every last detail. Increased my lifts vastly and also gained 20lbs throughout the bulk. All I seem to be left with is a fat midsection (I literally looked pregnant the other day when I relaxed my stomach). I don’t know where to go from here? Any bodyfat estimations?

Stats:
25/5ft10/170lbs



^^pics

On Belly Button: 30in
3cm Below Belly Button: 33in
3cm Above Belly Button: 29.5in
Bicep: 14in
Thigh: 22in
Calf: 15in
Chest: 40in

[W.I.N.]

With no before pic how could we possibly know? If you gained strength you probably put on some muscle, now just go on a cut to unveil it.

[Hanger]

If it was a clean bulk I am sure you gained muscle, only you know how you ate and how you trained. Ready to cut into spring and see the results of your hard work?

[tpreston92]

I tried to make it as clean as I could but as were only human there was quiet a few cheat days...

Looks like I’m going on a cut then.

I’m currently doing a full body routine 3 days a week. Would it hurt to change to a Upper/Lower/Push/Pulls/Legs routine (also on here) while I cut?

How much should I be aiming to lose per week?

[Tommy W.]

If it was a clean bulk I am sure you gained muscle, only you know how you ate and how you trained. Ready to cut into spring and see the results of your hard work?

Please define a "clean" bulk

[Hanger]

Please define a "clean" bulk

I just googled it for ya real quick- maybe you were being sarcastic- but whatever....

In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Some people try to stay shredded while gaining muscle by either not eating enough calories or doing too much cardio. Doing so may allow them to stay super lean but they won't be gaining much muscle. At the other end of the spectrum some people eat everything in sight to get as many calories as they can. This strategy will definitely lead to weight gain, but a lot of that weight will be fat and not muscle. The best approach is to eat sufficient calories to gain muscle but don't get crazy with your eating and still doing some cardio to maintain cardiovascular health.

Make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day

https://www.bodybuilding.com/fun/top...n-bulking.html

[BRIAN10197]

I tried to make it as clean as I could but as were only human there was quiet a few cheat days...

Looks like I’m going on a cut then.

I’m currently doing a full body routine 3 days a week. Would it hurt to change to a Upper/Lower/Push/Pulls/Legs routine (also on here) while I cut?

How much should I be aiming to lose per week?

I would go ahead and cut and get on a good structured program. Start here!

Weightloss

I recommend counting your calories with MYFITNESSPAL and a Food scale to make sure your hitting the exact calories you need to loose weight.

Get your calorie intake here.
https://www.freedieting.com/tools/ca...calculator.htm
Its going to take some trial and error but its a good start. If your not loosing 1-2 pounds a week then adjust from their. Increments of 100 calories is ok.

Download Myfitnesspal and get a food scale and track calories and macros with it so your ensuring you will consistently loose 1-2+ pounds a week so your not wasting your time.

Heres how to get Macros to diet down and maintain muscle / Loose fat.
https://forum.bodybuilding.com/showt...hp?t=173439001

Follow with a good Lifting program to maintain Strength/Muscle.
https://www.bodybuilding.com/workout-plans

https://forum.bodybuilding.com/showt...9678631&page=1

https://forum.bodybuilding.com/showt...hp?t=169172473

[dipatel13]

I just googled it for ya real quick- maybe you were being sarcastic- but whatever....

In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Some people try to stay shredded while gaining muscle by either not eating enough calories or doing too much cardio. Doing so may allow them to stay super lean but they won't be gaining much muscle. At the other end of the spectrum some people eat everything in sight to get as many calories as they can. This strategy will definitely lead to weight gain, but a lot of that weight will be fat and not muscle. The best approach is to eat sufficient calories to gain muscle but don't get crazy with your eating and still doing some cardio to maintain cardiovascular health.

Make sure you are eating 1-1.5 grams of protein per pound of bodyweight every day

https://www.bodybuilding.com/fun/top...n-bulking.html

so much broscience in one article...

OP What were your lifts before the bulk? After?

[tpreston92]

Any body fat estimates?

If it’s not too high I might even just continue bulking...

[tpreston92]

so much broscience in one article...

OP What were your lifts before the bulk? After?

BP 40kg - 62.5kg
Squat 40kg - 100kg
DL 40kg - 80kg

[BecomingSmaller]

Those lifts are a bit pitiful considering you have been working for a year, have you included the weight of the bar, and what reps are you doing at those weights. I think you need to work harder at progressively overloading in the gym.

I am mostly going by your deadlift of 80kg as you can’t cheat on a deadlift.

[chamelious]

BP 40kg - 62.5kg
Squat 40kg - 100kg
DL 40kg - 80kg

I agree with below.

Don't take this as an accusation but you need to work harder in the gym. My tiny little GF had a bigger deadlift than you in less time.

Sometimes people look at numbers/read articles and continuously look for technical reasons as to why they're not progressing, and they simply aren't working hard enough.

Edit: I'm assuming those numbers are a 1rm. If they're a 10rm, then they're still on the low side but not nearly as bad.

[tpreston92]

I agree with below.

Don't take this as an accusation but you need to work harder in the gym. My tiny little GF had a bigger deadlift than you in less time.

Sometimes people look at numbers/read articles and continuously look for technical reasons as to why they're not progressing, and they simply aren't working hard enough.

Edit: I'm assuming those numbers are a 1rm. If they're a 10rm, then they're still on the low side but not nearly as bad.

I don’t do 1rm’s on the programme I’m following. Most are in the 8-12 range. I’ve progressed where possible. I’m not going to cause myself an injury but jumping in too quick.

[chamelious]

I’ve progressed where possible.

Well if this is true why have you created this post?

[Kalagaraz]

I agree with below.

Don't take this as an accusation but you need to work harder in the gym. My tiny little GF had a bigger deadlift than you in less time.

Sometimes people look at numbers/read articles and continuously look for technical reasons as to why they're not progressing, and they simply aren't working hard enough.

Edit: I'm assuming those numbers are a 1rm. If they're a 10rm, then they're still on the low side but not nearly as bad.

Well crap, I was reading this thread and really pumped my lifts were so much higher for only working out for 4 months. Was talking myself up as just a genetically superior human.

Now you've ruined it. Thanks...

[BecomingSmaller]

I don’t do 1rm’s on the programme I’m following. Most are in the 8-12 range. I’ve progressed where possible. I’m not going to cause myself an injury but jumping in too quick.

Your idea of ‘too quick’ is different from mine. According to your original post you’ve been lifting for a year whilst on a bulk. What program are you following because it must be bollocks or you are not following it correctly or you are not visiting the gym m consistently.

[BecomingSmaller]

Do yourself a favour, start losing the fat, whilst you doing that lift on a beginners strength program like Fierce 5 for three months, following it strictly. Then if you feel your ready move onto a respected intermediate program, maybe Fierce 5 again, run that until you’re bored with it.

If you can’t run a proven program 3+ days a week progressing whenever you can make a new thread about how you’re a special snowflake and need to do things differently.

[mavd]

As a young male new to lifting, you could've made more progress during your bulk than 20#. A better gain would've been 30-40 pounds. Because you have to gain fat while gaining muscle, about half that weight was fat. That being said, with gains in the gym you probably did gain up to 10# of muscle, but that won't look like much spread out on 70". Since this is you post-bulk, chances are you were very undermuscled before. That will take some time and bulk/cut cycles to correct.

As for looking pregnant, it is normal to have a larger stomach at the end of the day after eating. No one on here has a perfect unflexed 6 pack after a full day of food.

I would recommend slowly losing 15-20 pounds while continuing to lift (should take 3-4 months) before attempting to bulk again.

[FatRuss]

Do novice lifters really need to eat at a surplus?

Change your workout routine as its not working.

[Tommy W.]

Do novice lifters really need to eat at a surplus?

Change your workout routine as its not working.

Of course they do. Too much fat gain is a product of too many calories or improper training or a combo of both. Just because you eat more food and "lift weights" is no guarantee of muscle gain.

Calories
Training
Genetics

These are the factors that will determine the outcome

[tpreston92]

To be honest the whole thing is just a massive stress. I’ve followed the beginners programme down to the last detail, put on weight, increased lifts, tracked my calories every single day. I don’t know what else I’m meant to do.

[tpreston92]

Admittedly, I probably could have eaten better. But I was still following the rule of gaining 2-2.5lbs per month.

[tpreston92]

Do yourself a favour, start losing the fat, whilst you doing that lift on a beginners strength program like Fierce 5 for three months, following it strictly. Then if you feel your ready move onto a respected intermediate program, maybe Fierce 5 again, run that until you’re bored with it.

If you can’t run a proven program 3+ days a week progressing whenever you can make a new thread about how you’re a special snowflake and need to do things differently.

I didn’t go with the fierce 5 routine as it’s too simple and boring. I’ve been following the vikings bare bones beginners routine also stickied on here.

I prefer to workout more than 3 days per week. More like 4/5 as I sit down at a desk all day.

[FatRuss]

Of course they do. Too much fat gain is a product of too many calories or improper training or a combo of both. Just because you eat more food and "lift weights" is no guarantee of muscle gain.

Calories
Training
Genetics

These are the factors that will determine the outcome

Thanks for clarifying.

I was sure I had seen a post a few months ago saying novice lifters will only gain fat in a surplus. This may have be due to a novice lifter having poor training habits rather than the calorie surplus however.

[Serpentarius]

BP 40kg - 62.5kg
Squat 40kg - 100kg
DL 40kg - 80kg

You are pretty weak, as a critical statement, you shouldnt expect to have a lot of progress with those numbers.

Get on STARTING STRENGTH, and follow it, for reference i deadlifted more my first day of lifting, being humble.

[stingray72]

Something isnt right because the person I see in the photo looks much stronger than your lifts indicate....maybe he just hasnt found his true limits yet.

[Tommy W.]

Thanks for clarifying.

I was sure I had seen a post a few months ago saying novice lifters will only gain fat in a surplus. This may have be due to a novice lifter having poor training habits rather than the calorie surplus however.

A novice with the right diet and training will see their best gains ever

[tpreston92]

I have no desire to be a powerlifter. My main focus is on hypertrophy and aesthetics therefore why do I need to be lifting for 5x5?

For the bench press I can lift 4 x 8 62.5kg, squat 4 x 8 100kg, deadlift 3 x 10 80kg. To be fair I see a lot of bigger guys in the gym lifting considerably less.

[thormuscles]

You have to keep pushing yourself to lift more to gain strength. If those are your lifts now, then what did you start out at when the year began?

Secondly, I seem a shift in focus from the original question which was to lose the belly fat. Are you trying to gain muscle or lose fat? It's hard to see significant progress in both at the same time. Progress in both can be made at the same time, but it takes a lot of discipline and training.

[stingray72]

A novice with the right diet and training will see their best gains ever

Right...I dirty bulked my first 16 months and put 120 pounds on my bench press. I can only imagine doing it with the diet right. I was actually accused of using roids because of the change overall. haha (I was 16 when I started so that helped also)